back pain

Sitting too much can take a serious toll on your health, even raise your risk of early death. But if you’re stuck in your chair at a desk job all day, don’t despair — a new study suggests there is something you can do to reverse the damage.

It comes down to fitting in an hour of walking or other physical activity a day. It doesn’t have to be a super-intense fitness routine to offer benefits, say the authors of a new study.

Researchers from the Norwegian School of Sports Sciences in Oslo, Norway, and the University of Cambridge in the U.K. analyzed data on more than one million people drawn from 16 different studies. Their goal was to find out how many hours of physical activity would be needed to counteract the negative health effects of sitting on your tush all day at the typical eight-hour-a-day office job.

Most of the people studied were over 45 and from the U.S., Western Europe and Australia. The scientists divvied up data on them into four groups according to how active they were, ranging from those who were in motion less than five minutes a day to those who were able to fit in 60 to 75 minutes of physical activity per day. Their activities included brisk walking (at about a 3.5 mph pace) or cycling for pleasure (at almost a 10 mph pace).

The increased risk of death linked with sitting for eight hours a day was eliminated for people who were physically active for at least one hour a day.

What’s more, the eight-hour-a-day sitters who exercised had a significantly lower risk of death compared to people who sat for fewer hours a day but weren’t active, the authors found.

Those who sat for most of the day were at the highest risk for death.

The researchers say what they found was a simple recipe for better health. “Our message is a positive one: it is possible to reduce – or even eliminate – these risks if we are active enough, even without having to take up sports or go to the gym,” the study’s lead researcher, Ulf Ekelund, of the Norwegian School of Sport Sciences, said in a statement.

But he noted that, unfortunately, only 25 percent of the people in the study exercised one hour a day or more.

This is just the latest research to look at the health issues raised by sedentary lifestyles. A study out last year in the Annals of Internal Medicine showed less rosy results. It found sitting for prolonged periods of time increased the risk for heart disease, diabetes, cancer and early death even in people who got half an hour to an hour of exercise a day. It found sitting for prolonged periods raised the risk of cardiovascular disease by 14 percent, cancer by 13 percent, and diabetes by a whopping 91 percent.

Another 2014 study in Mayo Clinic Proceedings found that prolonged sitting affected people’s fitness levels, regardless of whether they exercised or not. Two hours of sitting cancelled out the benefits of 20 minutes of exercise when it came to cardio-respiratory fitness, the authors said.

Heart expert Dr. Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital in New York City, said any exercise is good for you. It can improve cardiovascular health and help fend off health problems such as diabetes and obesity.

“Our lives have become so sedentary. Often people’s sitting time is significantly more than eight hours a day,” said Steinbaum, who noted that the size of the latest study makes its findings especially significant.

“I love this study because it really is showing that we can do something. There were a lot of people involved. It shows how relevant exercise is in our lives. It’s no longer a leisure activity, and it’s not just a treat to get a workout in, it’s not an option not to. It’s something we have to put in our lives,” she said.

Steinbaum said the study also showed that you don’t have to go to the gym and follow a hard-core fitness regimen to reap benefits; just walking at a brisk pace — enough to get your heart rate up — is an option, too.

“It’s not hanging out and window shopping, but it’s a really nice walk and it can help with stress reduction. You can go outside with a friend and get your heart rate up for one hour and talk about life and laugh,” she said.

The researchers also looked at six studies on daily television watching in half a million people and found that watching for more than three hours a day was linked with an increased risk of death in all but the most active people. The death rate was significantly higher in people who watched TV for five hours or more a day.

Study author Ekelund added, “For many people who commute to work and have office-based jobs, there is no way to escape sitting for prolonged periods of time. For these people in particular, we cannot stress enough the importance of getting exercise, whether it’s getting out for a walk at lunchtime, going for a run in the morning or cycling to work. An hour of physical activity per day is the ideal, but if this is unmanageable, then at least doing some exercise each day can help reduce the risk.”

Ginger is a very good antioxidant and has anti-bacterial, antiseptic, sedative and antipyretic effect. Fresh ginger submerged in warm water, deeply penetrates the tissue, brakes down and melts accumulated mucus, initiate circulation, relieves pain, inflammation and swellings, accelerates detoxification it is very useful in the case of muscle inflammation and chronic back pain.

Melts fatty deposits

This healing root speeds up the muscle metabolism, lowers cholesterol, helps in secretion of saliva and ingested food starch, reduces bloating and constipation, all of which contributes to weight loss.
If you want to loose weight fast, add to yo meals fresh or dried ginger or drink tea made from this beneficial root.

Improves mental capacities

Ginger relieves headaches and contribute to a better brain function. If it in any way we use it during the day, we will be fresher and will have more strength and energy, and if in the evening we eat hot vegetable soup with an addition of ginger, we will provide our self a good rest and sleep.

Lowers Stress

Ginger is rich in antioxidant, which helps in harmful chemicals removal, that our body produces when we are under worries, and thus affects the reduction of psychological stress. During this depression treatment it also impairs and the digestion process followed by occurrence of nausea, for which ginger is the ideal cure for these problems too.

Fights against colds and flu

If you regularly use ginger, you can easily prevent and fight the flu or colds, as well as the potential complications from these diseases. Ginger will strengthen our immune system, facilitate breathing and relieve headaches. It encourages sweating, so that`s why it`s excellent for lowering high body temperatures.

Cures Arthritis

Since ginger has anti-inflammatory properties, it is highly effective in the treatment of rheumatoid arthiritis, osteoarthritis and other diseases of the musculoskeletal and connective tissue. Some studies show that in the case of arthritis, ginger is even more effective than other conventional drugs and medications.

Cure for cold hands and feet

Herb ginger is a powerful tool for engaging of the circulatory system.
If you suffer from cold hands and feet you should drink tea from this medicinal herb.

Back pain is a regular problem in the majority of the population. The pain can be caused by many reasons, but most common is discopathy. Degeneration of one or more intervertebral disc of the spine is called discopathy, a condition that can be painful and affect quality of life. The disease usually is associated with aging, but at some people can cause severe chronic pain if not treated promptly.

Symptoms:

-chronic pain in the lower back which is spread on the hips,

-pain in thighs after a long walk,

-tingling and weakness in the knees, hands and fingers,

-chronic neck pain with pain in the head, shoulders and arms.

Ingredients needed for back pain home remedy:

– 3 garlic bulbs,

– 1 tablespoon of baking soda,

– 1 tablespoon of pure alcohol from pharmacy

– 1 tbsp of organic olive oil.

Preparation:
All ingredients are mixed and the mixture is placed on the gauze, and as a coating is applied to the sore spot. Let it stand for several hours or overnight.

The next day prepare a new coating and the treatment lasts for three days.

“This job is a pain in the neck” may be more than just a saying. Tension on the job or at home, tasks that require a lot of leaning over a work surface, poor posture, and even a too-soft mattress can cause neck pain and stiffness. Of course, some neck pain is the result of injury or disease, but the vast majority of neck pain is due to simple muscle tension.

The neck, with its intricate structure and wide range of mobility, is particularly vulnerable to stress and strain. The head, which weighs between 10 and 20 pounds, is supported by a stack of seven small bones called vertebrae and held in place by 32 complex muscles.

Attached to and between the vertebrae are pads of fibrous cartilage called discs that act as cushions, or shock absorbers. Eight nerves, which relay sensations (including pain), and four major arteries, which carry blood, run through the neck and connect the head with the shoulders, chest, and arms. The delicate spinal cord runs through the center of the stack of vertebrae and is protected by it. Add to this complex structure the fact that the neck moves more than any other part of the body, and you’ve got a formula for trouble.

It’s a vicious cycle. When our muscles tense, either because of physical or emotional stress, the blood supply to the muscles decreases, causing pain. And that pain causes the muscles to tense further. That’s why the best way to relieve neck pain is to try to eliminate or ease the physical or emotional stress in addition to treating the muscles.

Get rid of that pain in the neck by heeding the home remedies that follow.
Take a load off. One of the simplest ways to relieve the pain is to lie down and give your neck muscles a chance to recover. But don’t use a thick pillow that crimps your neck.

Ice it. Ice effectively numbs pain and decreases inflammation. Put crushed ice in a plastic bag and cover the bag with a pillowcase (a terry towel is too thick to effectively transmit the cold). Apply the icepack to your painful neck for 15 minutes at a time.

Heat it up. Heat increases circulation and can be effective for easing stiff muscles. Use a wet towel or a hot water bottle, or stand in a hot shower. But don’t keep it up for too long. Too much heat can aggravate symptoms and cause more pain. You might even want to try following up your heat application with a few minutes of cold treatment.

Relax. Emotional stress can trigger muscle tension. Pay attention to what stresses you: your drive to work, your rush to get dinner on the table each night, meetings with your boss, and so on. After you’ve identified your common stressors, think creatively about ways to reduce your stress. One way to manage stress is through relaxation techniques, such as progressive relaxation or abdominal breathing.

To perform progressive relaxation, find a quiet place where you won’t be disturbed. Sit or lie down and close your eyes. Then, starting with your head and neck and working down the entire body, consciously tighten, or tense, and then completely release the muscles in the area.

To perform abdominal breathing, sit quietly and take a slow, deep breath all the way into your abdomen; place a hand on your abdomen to feel it expand and confirm you are breathing deeply enough. Then exhale completely, gently sucking in your stomach. Breathe slowly and deeply like this for several minutes (if you do this too quickly, you may begin to hyperventilate).

Other relaxation techniques include meditation, yoga, and exercise. In addition, you may want to develop some of your own methods of relaxation, such as engaging in a hobby or listening to peaceful music. Do whatever works for you.
Use massage. Massage can help ease tense muscles and give temporary relief, and it may help you sleep better. First, take a hot bath or shower to relax the muscles. Then, have your partner use oil or lotion and rub your neck and shoulders using the fingers to apply gentle pressure in small circular motions. Next, have your partner rub your neck and shoulders using firm pressure and long, downward strokes. Don’t forget the chest area. If you don’t have a willing partner, try rubbing your own neck and chest area with oil or lotion for 10 or 15 minutes.

Take a nonprescription pain reliever. Over-the-counter pain relievers such as aspirin and ibuprofen can ease the pain and reduce inflammation. If you can’t take these medications because of allergies, stomach upset, or any other reason, try acetaminophen; it won’t calm inflammation, but it should help relieve pain.

Practice good posture. Posture has more to do with neck pain than people realize. The head and spine balance in relation to gravity. When poor posture pulls the curve of the lower back forward, the upper back curves farther backward to compensate. In response, the neck curves forward, in a strained position.

You can use a wall to help align your body properly and improve your posture: Stand with your back to a wall, heels several inches from the wall. Your buttocks and shoulders should touch the wall, and the back of your head should be close to the wall. Keep your chin level. Now, step away from the wall. Step back and check your position. Try to carry this posture throughout the day.
Get and stay trim. Being overweight strains all of the body’s muscles, including those in the neck.

Strengthen stomach muscles. Just as poor posture and obesity can cause straining of the neck muscles, poor tone in the stomach muscles forces the upper back to curve farther backward and the neck to curve forward. Do exercises such as bent-knee curls (they’re basically sit-ups, but you only lift your head and upper back, rather than your whole back, off the ground) to strengthen abdominal muscles.

Do neck exercises. Two types of neck exercises can help ease and prevent neck pain: gentle range-of-motion exercises and isometric exercises. Apply moist heat to the neck before performing the exercises. Each exercise should be done five times per session, three sessions per day.

Range-of-motion exercises help stretch neck muscles. Sit erect but relaxed. Slowly turn your head to the right as far as you can, hold, and return it to the center. Repeat to the left. Then drop your chin down slowly toward your chest, hold, and relax. Bring your head back up. Now tilt your head toward your left shoulder, hold, and return to the center. Do the same on the right side.

Isometric exercises are performed against resistance but without actually moving your head. Try this routine:

Sit erect and relaxed, hold your hand up to your forehead, and press your forehead into your palm, using your palm to resist the motion.
Place your right hand against the right side of your head, and press your head against your hand (as if trying to bring your right ear to your right shoulder), but use your hand to resist your head’s motion. Do the same on the left side.

Press both hands against the back of your head as you try to push your head backward; resist your head’s backward motion with your hands.

Press your hand against the right side of your face as you try to turn your head to look over your right shoulder; use your hand to resist the turning motion. Repeat, pressing your left hand to the left side of your face as you attempt to look over your left shoulder.

Stay in shape. The stronger and more flexible you are overall, the less likely you’ll suffer from neck pain. Swimming is one of the best all-around exercises for strengthening the neck and back.

Work at eye level. If your neck discomfort comes on toward the end of the workday, chances are good that your workstation or your work habits are causing the problem. People often get “desk neck” from looking down for long periods or from reaching up to work. If possible, always keep your work at eye level. Change the height of your chair, desk, or computer screen; use an upright stand to hold reading material; and use a stepladder, stool, or raised platform instead of reaching up.

Take frequent breaks. Change your body position often, especially if you have to be in a physically stressful position. Get up and walk around at least once an hour.

Unlearn “neck-bashing” habits. Do you crimp the phone between your neck and shoulder? Do you often fall asleep sitting up in a chair and wake with your head tilted way back or your chin to your chest? Do you shampoo your hair in the sink? All of these habits can cause neck strain. Become aware of habits that strain your neck and replace them with neck-healthy ones.

Sleep on a firm mattress. If you wake in the morning with a stiff or sore neck, your mattress, pillow, or sleeping habits are probably the culprit. Use a firm mattress and keep your head aligned with your spine. Don’t sleep on your stomach, since it forces your head up. Avoid pillows that are too thick and firm; try feather or crushed-foam pillows rather than those of solid foam rubber.

As you can see, several of your everyday habits can contribute to neck pain. Take the home remedies listed in this article to keep your neck held high and healthy.

With most people suffering from back pain at some point of time in their lives, researchers have now developed a digital test to measure the functioning of the spine.

With a digital spine analysis (DSA), a muscular evaluation of the spine, India’s Qi Spine Clinic generated a spine function graph that led to customised treatment and non-surgical therapy for many spine specialists, Qi claimed.

The lower back is an intricate structure of interconnected and overlapping elements:

Tendons and muscles and other soft tissues
Highly sensitive nerves and nerve roots that travel from the lower back down into the legs and feet
Small and complex joints
Spinal discs with their gelatinous inner cores.
An irritation or problem with any of these structures can cause lower back pain and/or pain that radiates or is referred to other parts of the body. Pain from resultant lower back muscle spasms can be severe, and pain from a number of syndromes can become chronic.

While lower back pain is extremely common, the symptoms and severity of lower back pain vary greatly. A simple lower back muscle strain might be excruciating enough to necessitate an emergency room visit, while a degenerating disc might cause only mild, intermittent discomfort.

Identifying the symptoms, along with an accurate diagnosis of the underlying cause of the pain, is the first step in obtaining effective pain relief.

No-pill ways to treat back pain
by Christine MattheisAchy back? You’re not alone: back problems send more Americans to the doctor annually than nearly any other medical problem, according to a 2013 Mayo Clinic study. Whether you’re recovering from misjudging a heavy load (we’ve all been there), dealing with a lingering injury, or have a chronic problem, you don’t necessarily need to resort to popping tons of pain relievers. Talk to your doc about these 15 expert-approved natural back pain remedies, and find out if they are safe and appropriate for you.

Yoga
Just say om. In a British study published in the Annals of Internal Medicine, low-back pain sufferers who took one yoga class a week for three months saw greater improvements in function compared to those receiving conventional care like medicine or physical therapy.

Stretching
The same study found that stretching is just as effective as yoga in treating back pain. The 52-minute stretching classes consisted of 15 exercises that stretched all major muscle groups, but emphasized the trunk and legs.

Massage
Two words: Treat yourself. Chronic low back pain sufferers who got weekly massages reported less pain after 10 weeks than those who didn’t, according to another Annals of Internal Medicine study.

Acupuncture
If the idea of having needles inserted into your skin gives you the heebie-jeebies, try to have an open mind—it may be the key to relieving your chronic back pain. In a study, people who received acupuncture treatments were more likely to find back pain relief than those receiving conventional care.

Talk therapy
Talking about your back pain with a therapist may bring some relief. In a UK study, back pain sufferers who had 90 minutes of group cognitive behavioral therapy a week for six weeks reported less pain during the treatment. (Cognitive behavioral therapy focuses on solving problems by changing thoughts and behavior.) A year later, 59% said their pain was totally cured, compared to just 31% in the group that did not go through therapy.

Strength training
Celebrity fitness trainer Kathy Kaehler has a test for you: “Stand with your back to a wall, shoulder blades pressed against it. Can you hold the position for the length of the song ‘Happy Birthday’? If not, you’ll need to strengthen your back and core.” Building strength in those areas can help prevent and relieve back pain. Try these four moves.

Physical therapy
Good things come to those who wait—except perhaps when it comes to back pain treatment. Starting physical therapy within two weeks of back pain onset was associated with less risk of need for subsequent medical care as well as lower overall health costs, according to a study published in the journal Spine

Osteopathic manual therapy
In osteopathic manual therapy (OMT), an osteopath or chiropractor moves your back muscles using hands-on techniques such as stretching, light pressure, and resistance. One study found that people who underwent OMT for 12 weeks saw a 30% reduction in their pain level

Stress reduction
Learning to keep your cool is as good for your back as it is for your mental health. When you’re anxious, your body sets off the “fight or flight” response, which involves tensing your muscles so you’re ready to spring into action. One European study revealed that people prone to negative thoughts and anxiety are more likely to suffer from back pain. Get calm now with these stress-busting solutions.

Meditation
Meditation has been proven to reduce chronic pain in several scientific studies. Research from Duke University found that people suffering from chronic back pain saw significant reductions in pain and psychological distress after practicing a form of meditation that focuses on releasing anger. In another study, meditators experienced a 40% reduction in pain intensity.

Comfrey root
People who used an ointment that contains this plant-based extract for 5 days reduced the intensity of lower back pain by 95%, according to a 2009 study conducted by Merck (which manufactures the ointment). In comparison, a placebo group had a 38% reduction in pain during that same time, according to the study in the British Journal of Sports Medicine. Look for comfrey root ointment in health food stores or online. Just don’t use it for more than 10 days at a time—it can be toxic.

Aquatic therapy
Aquatic therapy is essentially physical therapy in a pool. Instead of using weights for resistance, patients use the resistance of the water. Studies show it may help alleviate lower back pain. In one 2013 study, sedentary adults who underwent aquatic therapy five times a week for two months saw reductions in pain and increases in quality of life. One smaller study found that aquatic therapy also helped pregnant women who were experiencing aching lower backs.

Tai Chi
This slow-moving form of Chinese martial arts may be an effective back pain treatment. In a 2011 American College of Rheumatology study, people who completed two 40-minute Tai Chi sessions a week for 10 weeks reduced pain intensity 1.3 points on a zero to 10 scale.

The Alexander technique
A form of physical therapy, practitioners of the Alexander technique teach patients how to adjust their posture during everyday activities to reduce muscular tension and stress. In a BMJ study, people who took lessons in the Alexander technique saw long-term improvement in pain and quality of life.

Pilates
It may be tempting to quit exercising when you’re suffering from back pain, but it’s essential to keep yourself moving. Pilates is one great option. In a 2014 European Journal of Physical Rehabilitation Medicine study, researchers found an improvement in pain, disability, and psychological health in chronic low-back pain patients who took five hourlong Pilates classes a week for six months. Meanwhile, people who remained inactive experienced further worsening of their pain. Similarly, a Medicine and Science in Sport and Exercise study revealed that taking either Pilates or a general exercise class twice a week for six weeks both improved pain and quality of life.

A new study has revealed that low back pain causes more work disability around the globe than any other condition.

The researchers have found that the problem will get worse as the world population growth gathers pace and the proportion of elderly rises and the governments and health services need to take the issue far more seriously.

The scientists, who studied data from the Global Burden of Disease 2010 study, found that out of all 291 conditions, low back pain came top of the league table in terms of years lost to disability and ranked as the greatest contributor to disability in 12 of the 21 world regions, and the greatest contributor to overall burden in Western Europe and Australasia.

It was also revealed that the relevant factors deemed to be linked to low back pain were jobs involving lifting, forceful movement, awkward positions and vibration.

The researchers said that in 2010 there were just short of 22 million disability adjusted life years (DALY) worldwide caused by workplace related low back pain, which amounted to more than a third of all DALYs linked to occupational risk factors.

The findings show that agricultural sector workers were almost four times as likely to develop low back pain disability as any other group of workers.

The study was published in the journal Annals of the Rheumatic Diseases.

Lower-back problems are the number two reason people visit a doctor, second only to the common cold and flu. If you’re prone to pain, you may already be treating it with OTC medications or trying to prevent it by strengthening your core and back. Consider these pill-free treatments another weapon in your arsenal.

Yoga
People who took a weekly 75-minute class for 12 weeks found that they had diminished lower-back pain symptoms and less need for pain meds than those who didn’t, according to a 2011 study in Archives of Internal Medicine. Can’t stomach downward dog? Researchers found similar results among those who took a 50-minute weekly intensive stretching class instead.

Osteopathic Manual Therapy (OMT)
Six sessions of OMT—during which a doctor of osteopathy stretches and uses gentle pressure on muscles and joints—led to substantial improvement in about half of people with lower-back pain after 12 weeks, according to a University of North Texas Health Sciences Center study published last March. Nearly two-thirds reported moderate improvement.

Comfrey Root
Using an ointment that contains this plant-based extract reduced lower-back pain by 95%, according to a 2009 study conducted by Merck and published in the British Journal of Sports Medicine. Look for comfrey-root ointment in health food stores or online. Just don’t use it for more than 10 days at a time—it can be toxic.

Acupuncture
It may relieve lower-back pain more effectively than meds or physical therapy, according to a 2009 study done at Group Health Cooperative for Health Studies in Seattle and Northern California Kaiser Permanente in Oakland.

Massage
A third of people who got one weekly for 10 weeks reported significant relief from their lower-back pain, compared with 4% who didn’t go for rubdowns, according to a 2011 study in The Annals of Internal Medicine.

Capsaicin is the substance in chili peppers that gives them their red-hot “burn” when you eat them. Researchers have found that when this substance is used in a cream and smoothed onto the skin, it reduces the levels of a neurochemical compound that transmits pain signals. In a recent study, pain sufferers who were given capsaicin cream experienced more pain relief than those who were given a placebo.

2. Willow bark

The bark of the white willow tree (Salix alba) contains a substance called salicin, which the body can convert to salicylic acid. This is the same compound that aspirin becomes once it’s been metabolized by the body. Salicylic acid is believed to be the active compound in aspirin that relieves pain and inflammation, making white willow tree bark a possible natural alternative to the painkiller.

vitamin B 12

There is some evidence that vitamin B12 may help relieve back pain. In a recent study, Italian researchers gave either vitamin B12 or a placebo to people who suffered from lower back pain. They found that the vitamin B12 users experienced a statistically significant reduction in their level of pain and disability. They were also less likely to use painkillers than those given the placebo.

Acupuncture

Acupuncture is a traditional Chinese medicine practice designed to unlock energy pathways that are causing pain. British researchers found that pain sufferers who received acupuncture reported less pain and less worry about their pain compared to people receiving standard care. After two years, the acupuncture group was significantly more likely to report being pain-free and less likely to use painkillers.

Chiropractics

Chiropractors use spinal manipulation to restore joint mobility and relieve pain. To do this, these doctors of chiropractics manually apply a controlled force to joints that have become damaged or constrained by muscle injury, inflammation, and pain. These “adjustments” have been found in many studies to relieve pain and muscle tightness and encourage healing.

Yoga

Yoga is the practice of physical postures or poses that are designed to have specific effects on the mind, body, and spirit. A study of people with chronic mild low back pain compared patients who did Iyengar yoga to those who received only back education. After 16 weeks, investigators found that there was a significant reduction in pain, disability, and use of pain medication in the people who did yoga.

Balneotherapy

Balneotherapy is one of the oldest forms of pain relief. This type of therapy involves bathing or soaking in warm water or mineral water to relieve pain. A recent study looked at balneotherapy’s effectiveness for low back pain and found promising benefits. But balneotherapy may not be for everyone. People with heart disease should not use it unless they are under the supervision of a physician.